floFOCUS
06.09.26
Pump & Sweat
8-min amrap
- 20 total bicep curl/hammer curl
- 15/12 cal ski
- 10 db kickback
8-min amrap
- 10 db reverse flies
- 12/10 cal bike
- 15 db high pull
8-min amrap
- 10 t2b
- 200m run
- 30 bicycles
8-min amrap
- 10 total oblique slam balls
- 15 burpee slam ball
- 200n run
*2-min rest between amraps*
06.08.26
Push/Pull
22-min
- 5×5: back squat @60-70% of 1rm
- 3×3: sumo deadlift @60-70% of 3rm
3 rounds (20-min)
- 30/25 row *(2:30 cap)
- 20 pull ups
- 10 thrusters
*rest 2-min between*
floLEVELs:
- level 1 (75/55)
- level 2 (95/65)
- level 3 (115/75)
optional cash-out: 2-4 rounds
- 10 anchored leg lift
- 12 total sprinter sit ups
06.07.26
HYROX
for time: (40-min)
2 rounds
- 400m run
- 1-2 sled pushes
- 400m run
- 20 wall balls
- 400m run
- 100ft burpee broad jump
- 400m run
- 500m ski
06.06.26
Chipper (partner)
- 150 wall balls
- 120 push ups
- 90 cal bike/ski
- 60 db snatches
- 30 t2b
06.05.26
Upper
5 sets: @90%+ of 3rm
- 2 push press + 1 push jerk
12-min amrap
- 35 doubles/70 singles
- 14 total db hang clean&jerk
- 7 burpees over db
optional cash-out
2-4 rounds
- 10 each db oblique crunch
- 20 total plank shoulder taps
- 30 total bicycles
06.04.26
HYROX (Taper)
- 400m Run (rpe 5)
- 12 wall balls (14/10)
- 200m Ski
- 12 Walking Lunges
- 200m Row
- 12 burpees
1-min rest
when complete: stretch + foam roll
- If you are not competing this weekend, hit it hard